The mind is like the flame on a log – it needs something to burn or to do, and loves entertainment. Be giving it a specific activity, it gradually stops jumping all over the place and begins to grow focused and quiet. This is especially so if the activity we give it is a repetitive one, such as counting the breath or repeating a mantra, which allows the mind to focus on just one thing. It becomes one – pointed and thus calms down while developing greater balance and stability.

There are many forms of meditation, and each one is useful in is own unique way. What is important is to find technique that suits you best as an individual. These various techniques may be roughly categorized as those which stimulate deep relaxation and ease; develop the mind in concentration, absorption, and stability; deepen insight and wisdom; open the heart by developing loving kindness and forgiveness; and enable us to go beyond ourselves through prayer and devotion.

The common factors in all forms of meditation are the attention paid to breathing. The breath connects you with your inner world, and through its rhythm, you immediately enter into a quiet space. Focusing on the breath, therefore, tends to begin each session of meditation.

To encourage deep relaxation and ease, you involve the creative mind through using visualization exercise. Using the breath to relax and focus, you then create images that are specifically healing, such as being on a deserted beach, floating in ocean waves, or walking in the countryside. Such images have a calming effect that release deep levels of stress and tension within you. In the same way, affirmations, or positive statements, can be used to release your old self-images and to allow new ways of being to emerge.

In order to develop concentration and awareness, use the breath. Watch it is in and out rhythm, or count each breath, until you become focused. You can also use a mantra – a repetitive soothing sound or phrase – to focus the mind. Alternatively, concentrate on a candle flame or image and then close your eyes and visualize it mentally. To develop insight, simply learn to be present with yourself. Observe your thoughts and sensations, watching how they come and go, until you see beneath thoughts to the innate wisdom within yourself.

Developing qualities like loving kindness and forgiveness means opening your heart to both yourself and others. You can learn to slowly release your resistance to or dislike of others and to find a deeper level of understanding in which you accept others and yourself with compassion.